WOD

  • Home
    Home This is where you can find all the blog posts throughout the site.
  • Categories
    Categories Displays a list of categories from this blog.
  • Tags
    Tags Displays a list of tags that have been used in the blog.
  • Bloggers
    Bloggers Search for your favorite blogger from this site.
  • Team Blogs
    Team Blogs Find your favorite team blogs here.
  • Login
    Login Login form
Recent blog posts

Posted by on in WOD

CrossFit Milton Farmer Carry KB WOD

Strength

3x3 Strict or Weighted

Pull Up

3x20 GHD MB Sit Up

Workout

"Dirt Road"

3 Rd

30 Ab Mat Sit Up

15/10 cal Bike

10 Pull Up

200m Farmer Carry 24/16kg

2 Rd

30 Ab Mat Sit Up

15/10 cal Bike

10 Pull Up

200m Farmer Carry 24/16kg

1 Rd

30 Ab Mat Sit Up

15/10 cal Bike

10 Pull Up

 

Last modified on
0

Posted by on in WOD

CrossFit Fight Gone Bad WOD

Strength

5x4 Behind Neck

Push Press +12 Back

Rack Lunges

Workout

"Fight Gone Bad"

3 Rd 1 Minute Each

Wallball 20/14

SDLHP 75/55

Box Jump 20"

Push Press 75/55

cal Row

Rest

Last modified on
0

Posted by on in WOD

CrossFit Milton 868 Power Clean Day

Strength

5x1-3 Position

Power Clean

*Start at 65% Add Each Round

4x1 Minute Plank Hold

Workout

3 Rd

15 Power Clean 115/85

20 Push Up

2 Rd

27/21 cal Row

75 Double Under

1 Rd

35/25 cal Bike

Last modified on
0

Posted by on in WOD

CrossFit 868 Kettlebell Run Wallball Cardio WOD

Skill

4x1 Wallclimb

30 Second Hold

+ 30 HS Practice

3x15 Each Side

KB Side Raise

Workout

"Wall Street"

3 Rd

800m Run

40 KB Swing 24/16

40 Wallball 20/14

 

Last modified on
0

Posted by on in WOD

CrossFit Team WOD

Strength

10 Min Alternating EMOM

a. 2 Bear Complex

*Add weight each round

b. 20 Ab Mat Sit Up

Workout

"Bar Star"

Teams of 3

7 Min AMRAP

50 Back Squat 155/105

50 Back Squat 185/125

AMRAP Back Squat 225/145

3 Minute Rest

7 Min AMRAP

50 Bench Press 135/95

50 Bench Press 155/105

AMRAP Bench Press 185/135

3 Minute Rest

7 Min AMRAP

50 Deadlift 185/135

50 Deadlift 225/155

AMRAP Deadlift 275/185

Last modified on
0

Posted by on in WOD

CrossFit Milton 868 Deadlift Jump Rope WOD

Strength

Build to Heavy

Set of 3 Deadlift

4x15 MB GHD Sit Up

Workout

15 Min AMRAP

60 Double Under

30 Wallball 20/14

15 Deadlift 245/165

Last modified on
0

Posted by on in WOD

CrossFit MB Cleans

Strength

12 Min Alternating EMOM

a. 3 Position Clean

b. 20 Second Each Side

Side Crunch

Workout

"Train Wreck"

8 Rounds

40 Seconds MB Clean 20/14

20 Seconds Rest

40 Seconds Bike cals

20 Seconds Rest

Last modified on
0

Posted by on in WOD

CrossFit Milton 868 Rope Climb Day

Skill

Rope Climb Technique

Handstand/HS Walk Technique

Workout

"Mountain Dew"

4 Rd/Time

400m Run

15 Box Jump 24/20"

3 Rope Climb

Last modified on
0

Posted by on in WOD

CrossFit Monday

Strength

3x150' Single Arm

Overhead Carry

4x20 KB Crunch Hold

w/ Scissor Kick

Accumulate 2 Min Hang

Workout

4 Rd/Time

21/15 cal Row

15 Toes to Bar

7 Clean & Jerk 155/105

Last modified on
0

Posted by on in WOD

CrossFit Boat Race WOD

Stretching

Banded Leg

Calf Rolling

Workout

"Boat Race"

3 Rd/Time

500m Row

400m Run

Rest 3 Minutes

Mobility

Leg Stretches

Thoracic Flow

 

Last modified on
0

Posted by on in WOD

CrossFit Milton Farmer Carry Old Town Road WOD

Strength

4x7/13 Front/Back

Squat @ 60%

3x1 Minute Plank

Workout

"Old Town Rd"

6 Rd/Time

15/12 cal Bike

150' Farmer Carry 24/16kg

9 Pull Up

Last modified on
0

Posted by on in WOD

CrossFit Lateral Burpee

Strength

Build to Heavy

Set of 3 Snatch Grip Deadlift

3x7 Strict Toes to Bar

Workout

"Bubba Gump"

3 Rd/Time

800m Run

30 Deadlift 155/105

30 Lateral Burpee

Last modified on
0

Posted by on in WOD

CrossFit Wallclimb Handstand Day

Strength

3x2 Wallclimb

+ 30 Handstand Hold

3x20 GHD MB Sit Up

Workout

"The Chief"

5 Rd 3 Min AMRAP

3 Power Clean 135/95

6 Push Up

9 Air Squat

1 Minute Rest Between

Last modified on
0

Posted by on in WOD

CrossFit Overhead Squat Day WOD

Strength

Build to Heavy

Set of 3 OHS

3x18 Floor Sweep

Workout

"Destiny Child"

15-12-9

Power Snatch 95/65

Box Jump Over 24/20"

Directly Into

15-12-9

OHS 95/65

Lateral Burpee

Last modified on
0

Posted by on in WOD

CrossFit Double Under Annie Run Sit Up WOD

Strength

5x4 Strict Shoulder Press

4x1 Minute Plank Hold

Workout

"Annie on the Run"

For Time:

100 Double Under

50 Sit Up

200m Run

80 Double Under

40 Sit Up

200m Run

60 Double Under

30 Sit Up

200m Run

40 Double Under

20 Sit Up

200m Run

20 Double Under

10 Sit Up

200m Run

Last modified on
0

Posted by on in WOD

CrossFit DB Snatch

Strength

5x3 Snatch Balance

4x3 Strict HSPU

Workout

"Vader"

3 Rd

24/17 cal Row

21 Wallball 20/14

18 Alt DB Snatch 50/35

15 Lateral Burpee

 

Last modified on
0

Posted by on in WOD

CrossFit Clean & Jerk Day Grace

Strength

Build to Find

Heavy Clean & Jerk

4x10 BB Ab Rollout

Workout

"Grace"

For time:

30 Clean & Jerk 135/95

Last modified on
0

Posted by on in WOD

CrossFit Running WOD

Skill

HS/HS Walk

Double Under

Practice

Workout

"Marathon Tuesday"

2 Rd/Time

400m Run 26 HRPU

400m Run 26 KB Swing 24/16

400m Run 26 Air Squat

400m Run 26 Deadlift 75/55

400m Run 26 Ab Mat Sit Up

400m Run 26 Box Jump 24/20"

 

Last modified on
0

Posted by on in WOD

CrossFit DB DL & Front Squat WOD

Strength

15 Min Alt EMOM

a. 7 Front Squat

b. 7 Bar Kip

c. 15 GHD MB Sit Up

Workout

18 Min AMRAP

21/15 cal Bike

15 Strict Pull Up

15 DB Deadlift 50/35

15 DB Front Squat 50/35

Last modified on
0

Posted by on in WOD

CrossFit Milton 868 Thruster WOD

Strength/Skill

3xPull Up Progression

4x20 GHD MB Sit Up

Workout

For time:

30 Power Snatch

30 Clean & Jerk

30 Thruster

95/65

Last modified on
0

Testimonials

Sara Sullivan
2013-11-24, 18:11
Love CrossFit 868. I can't say enough good things about them and what they do. I am totally hooked. My kids love the kids class as well! I have never truly wanted to go workout bef...
Jenna M.
2013-11-24, 18:12
CrossFit is the best natural high you will ever experience, not to mention it will transform your body.
Greg Friend
2013-11-24, 18:11
I have been working out for 10 years. I came to CrossFit 868 in July of 2011 and got hooked. I've never seen results like I did in just 90 days doing CrossFit. I was 207 lbs in a s...
Alicia Dominy
2014-01-09, 21:28
I'm really loving this gym! The trainers are great and really go above a beyond to make your experience the best it can be!

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

Games CountDown

Mobility Wod

Mobility WOD
Mobility WOD is the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance.

Like Us On Facebook

Paleo